fitness exercises

But in general you will need to work on the follow that are more specific to TT.

1) Cardio fitness - you should be able to jog for 30 min non-stop.  If a game is 10 min you should be able to 3x that amount without tiring.  So if you play 40 min games, that would be about 120 min of jogging.  Some pro athlete will cut down jogging in their training to do skill specific cardio.  I assume you're not a pro athlete so you will need to do something to improve your cardio.  Don't like jogging replace it with biking and/or swimming.  Or if you access to a pro-feeder, have them feed you 1000 balls of from FH corner moving to BH corner, FH, step, FH, step, BH, cross-over, FH, repeat...non-stop as warm up everyday, followed by 2 hours of cardio multiball sets...but if you don't have access to that kind of facility, then jogging will be fine too.

2) leg strength - for advance topspin games you will need strong thighs and calves.  You can do jump ropes, polymetric steps, ladder training, squats, hill sprints, leg press...etc.

4) Back/shoulders- Might be counter intuitive but TT players need strong backs to stabilize their upper body and to generate power on their swings.  Reverse situps, chin up, pull ups, swimming.

5) Core - You need this to get the twist in your upper body just right.  Situps, crunches, reverse crunches, lat crunches.

6) Swear not to EJ - This is toughest one of them all.  Once you start training with a setup, don't change at all for the season.  Unless you tried everything to make it work, consulted the coach, other players at your level, I would still wait 2 months of training with it to make it work.  Then fine tune slowly.  Nothing drastic like inverted thick sponge to long pips with no sponge.